I enter 3 triathlon a month, bowl 2 days per week for 3 hours at league, coach soccer on the weekends, practice Brazilian jiu jitsu on Monday, Wednesday and Friday, have a job where I lift widgets for 12 hours a day, have a knee injury that prevents me from squatting, am lactose intolerant and a vegan, only have access to 32.5 pounds of dumbbell weight, and have only 17.2 minutes to train on Tuesday and Thursday.

Can you design a workout, diet and cardio plan for me to gain muscle! And how soon can I expect results? Oh, I also want to see my 6 pack by the end of June.